Adds muscle: Exercises with a large range of motion like the reverse hyperextension that pre-stretch the working muscles during the eccentric phase before the concentric phase gives you better muscle-building potential.This only helps with knee stability and ankle mobility because the knee and ankle will not be required to pick up any shortfalls in hip mobility. Improved knee and ankle health: Training the glutes and hamstrings improves glute and hamstring strength and hip mobility.Better posture: Strong lower back and glute muscles play an important role in keeping good posture and keeping a neutral spine during heavily loaded exercises that compress the spine.Besides vanity, there are other important benefits that come with training the reverse hyperextension. When you lift, you want glutes that pop, and the reverse hyperextension plays role in getting a baby got back look. Erector Spinae: These three muscles work isometrically for your stability and allow the bigger muscles to do their job.Glutes: These muscles extend and hyperextend the hips by bringing the legs up from the floor.Hamstrings: They assist the glutes in hyperextending movements by resisting knee hyperextension to further enhance the isometric strength of the hamstrings.The main muscles trained by the reverse hyperextension are the hamstrings, glutes, and erector spinae. Hold the hyperextension position for a second and then slowly lower your legs back down to the starting position.When hyperextending the hips you should feel an intense muscle contraction in your glutes and hamstrings.
![hyper extension hyper extension](https://i1.wp.com/expertfitnesssupply.com/wp-content/uploads/2019/09/PHYP200X_EX_Hyperextension.png)
Hyper extension how to#
Here we will go into what reverse hyperextension is, how to do it, the muscles trained, benefits, and programming suggestions.
![hyper extension hyper extension](https://fitnessvolt.com/wp-content/uploads/2020/01/reverse-hyperextension-guide-1140x569.jpg)
When you’re looking to isolate those three muscles for hypertrophy, strength, or performance purposes, there are not too many exercises that do it better than reverse hyperextension.
![hyper extension hyper extension](https://www.gymequip.eu/wp-content/uploads/2015/11/Reverse-Hyperextension-Machine-V2-1.jpg)
There are plenty of great exercises, like the reverse hyperextension, that train these important muscles but usually in concert with other muscles. These muscles as a unit allow you to run, jump, hinge, and squat like a rockstar. The strength of the lower back, glutes, and hamstrings form the foundation of lower body movement.